Nourish
THIS BARRE3 COLUMBIA CLIENT CREATED OUR NEW FAVORITE SANDWICH
It’s back-to-school season, and while it’s been a minute since we were actually in school, we love using this time of year as an excuse to revamp our lunch game. And that’s why we were so excited to come across this recipe from Emilie Blanchard. A plant-based twist on classic chicken salad, this version is full of good-for-you ingredients and includes a balance of protein, healthy fats, and fiber—the trifecta when it comes to nutrition. Check it out below, and read to the end for Emilie’s story!
“NO CHICK” CHICKPEA SALAD
INGREDIENTS
2 15-oz. cans of chickpeas, drained and patted dry
1/3 cup green onion, diced
1/2 cup carrots, finely diced
1/2 cup cup celery, finely diced
1/3 – 1/2 cup dill pickle, diced (adjust amount based on your preference)
1/2 cup grapes, halved
1/3 cup raw sunflower seeds
3 Tbsp. fresh dill (you can use dried if needed; start with 1 Tbsp. and adjust from there)
1 Tbsp. fresh parsley
1 Tbsp. Dijon mustard
1 tsp. raw honey
1 Tbsp. lemon juice
1/3 cup + 3 Tbsp. cashew mayo (recipe below; if you prefer not to make the mayo, use any mayo you choose—just keep in mind that you may have to adjust the amount depending on which type you use)
1/4 tsp sea salt to start
INSTRUCTIONS
- Add the rinsed and dried chickpeas to a large mixing bowl, and mash them with a potato masher, your hands, or the back of a fork.
- Add the green onion, carrots, celery, dill pickle, and sunflower seeds. Stir a few times.
- Add the cashew mayo, Dijon mustard, lemon juice, honey, dill, parsley, and sea salt, and continue to stir until all ingredients are fully combined. Add the grapes and stir until combined. Taste and adjust (here’s where you might want to add a few more shakes of salt and a dash of lemon.
- Enjoy in your favorite wrap, over a bed of lettuce, or with just a fork!
CASHEW MAYO
INGREDIENTS
3/4 cup cashews, soaked overnight
1/4 cup + 1 Tbsp. avocado or grapeseed oil (or any other neutral oil)
1/4 cup water
1/2 tsp. mustard powder
1 small garlic clove
2 ½ tsp. apple-cider vinegar
3 tsp. lemon juice
1/4 sea salt to start, plus more to taste
INSTRUCTIONS
- Drain cashews and add all ingredients to your blender. Blend, scraping down sides of the blender as needed, until smooth and creamy. Taste and adjust as needed, adding extra salt or lemon juice to taste.
ABOUT EMILIE
A former trainer in New York City, Emilie discovered barre3 after moving back to her hometown of Columbia, South Carolina, after getting married a little over a year ago. “To be totally honest, I was never a huge barre person before,” she confesses. “I had tried other barre classes and just never felt like I got enough of a workout.” But the first time she did barre3, she fell in love with it. “I loved how hard it was, and how much I sweat during class.” she says. She now goes to class nearly every day. “It’s such a challenge every time, and I always feel amazing afterward.”
Always interested in health and nutrition, Emilie’s passion turned into a career almost by accident. “After I moved back to South Carolina I started a food-focused Instagram account where I posted pictures of meals I made, and a mom reached out to me to ask if I’d cook for her and her family,” she explains. “One family quickly turned into 30 families, and suddenly it was a business.”
Emilie is now on the verge of moving her operation into a commercial kitchen—which will allow her to feed even more than her current 30 families—and launching her website. Check her out if you’re in the area, and if not, check Instagram for her recipes and tips!
Thank you so much, Emilie!
It’s back-to-school season, and while it’s been a minute since we were actually in school, we love using this time of year as an excuse to revamp our lunch game. And that’s why we were so excited to come across this recipe from Emilie Blanchard. A plant-based twist on classic chicken salad, this version is full of good-for-you ingredients and includes a balance of protein, healthy fats, and fiber—the trifecta when it comes to nutrition. Check it out below, and read to the end for Emilie’s story!
“NO CHICK” CHICKPEA SALAD
INGREDIENTS
2 15-oz. cans of chickpeas, drained and patted dry
1/3 cup green onion, diced
1/2 cup carrots, finely diced
1/2 cup cup celery, finely diced
1/3 – 1/2 cup dill pickle, diced (adjust amount based on your preference)
1/2 cup grapes, halved
1/3 cup raw sunflower seeds
3 Tbsp. fresh dill (you can use dried if needed; start with 1 Tbsp. and adjust from there)
1 Tbsp. fresh parsley
1 Tbsp. Dijon mustard
1 tsp. raw honey
1 Tbsp. lemon juice
1/3 cup + 3 Tbsp. cashew mayo (recipe below; if you prefer not to make the mayo, use any mayo you choose—just keep in mind that you may have to adjust the amount depending on which type you use)
1/4 tsp sea salt to start
INSTRUCTIONS
- Add the rinsed and dried chickpeas to a large mixing bowl, and mash them with a potato masher, your hands, or the back of a fork.
- Add the green onion, carrots, celery, dill pickle, and sunflower seeds. Stir a few times.
- Add the cashew mayo, Dijon mustard, lemon juice, honey, dill, parsley, and sea salt, and continue to stir until all ingredients are fully combined. Add the grapes and stir until combined. Taste and adjust (here’s where you might want to add a few more shakes of salt and a dash of lemon.
- Enjoy in your favorite wrap, over a bed of lettuce, or with just a fork!
CASHEW MAYO
INGREDIENTS
3/4 cup cashews, soaked overnight
1/4 cup + 1 Tbsp. avocado or grapeseed oil (or any other neutral oil)
1/4 cup water
1/2 tsp. mustard powder
1 small garlic clove
2 ½ tsp. apple-cider vinegar
3 tsp. lemon juice
1/4 sea salt to start, plus more to taste
INSTRUCTIONS
- Drain cashews and add all ingredients to your blender. Blend, scraping down sides of the blender as needed, until smooth and creamy. Taste and adjust as needed, adding extra salt or lemon juice to taste.
ABOUT EMILIE
A former trainer in New York City, Emilie discovered barre3 after moving back to her hometown of Columbia, South Carolina, after getting married a little over a year ago. “To be totally honest, I was never a huge barre person before,” she confesses. “I had tried other barre classes and just never felt like I got enough of a workout.” But the first time she did barre3, she fell in love with it. “I loved how hard it was, and how much I sweat during class.” she says. She now goes to class nearly every day. “It’s such a challenge every time, and I always feel amazing afterward.”
Always interested in health and nutrition, Emilie’s passion turned into a career almost by accident. “After I moved back to South Carolina I started a food-focused Instagram account where I posted pictures of meals I made, and a mom reached out to me to ask if I’d cook for her and her family,” she explains. “One family quickly turned into 30 families, and suddenly it was a business.”
Emilie is now on the verge of moving her operation into a commercial kitchen—which will allow her to feed even more than her current 30 families—and launching her website. Check her out if you’re in the area, and if not, check Instagram for her recipes and tips!
Thank you so much, Emilie!
